What is TDEE Calculator?
This TDEE calculator runs locally in your browser. Enter gender, age, height (cm) and weight (kg), choose an activity level (sedentary 1.2, light 1.375, moderate 1.55, active 1.725, very active 1.9), and it computes BMR with the Mifflin-St Jeor formula (male: 10×weight + 6.25×height − 5×age + 5; female: 10×weight + 6.25×height − 5×age − 161), then multiplies by the activity factor for TDEE. A 5-row target table follows: fast cut (TDEE−500), mild cut (TDEE−250), maintain (TDEE), bulk (TDEE+250), fast bulk (TDEE+500). Results copy in one click. Everything runs locally — nothing is uploaded. Built for fitness folks planning calorie intake.
▶Use Cases5 scenarios
- ◆Setting a calorie deficit for fat loss
- ◆Calorie surplus for muscle gain
- ◆Knowing your daily baseline burn
- ◆Fitness meal planning
- ◆Weight management
▶How to Use5 steps
- 1Pick your gender
- 2Enter age, height in cm, and weight in kg
- 3Choose an activity level (1.2-1.9)
- 4Read BMR and TDEE
- 5Review the 5 calorie targets and copy them
▶Features8 features
- ✓Free
- ✓No signup
- ✓Mifflin-St Jeor formula
- ✓5 activity levels
- ✓BMR & TDEE estimate
- ✓5 calorie targets
- ✓One-click copy
- ✓100% local
▶FAQ7 questions
What is a TDEE calculator?
An online energy-expenditure estimator. Input: gender, age, height, weight, and activity level. Output: BMR, TDEE, and 5 calorie targets. Used for fitness meal planning. Everything runs locally in your browser — no uploads.
Which formula does it use?
Mifflin-St Jeor: male BMR = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; female BMR = 10×weight + 6.25×height − 5×age − 161.
What is the difference between BMR and TDEE?
BMR is the energy needed at rest; TDEE = BMR × activity factor and includes daily activity and exercise.
How do I pick an activity level?
Sedentary 1.2, light 1.375 (1-3 workouts/week), moderate 1.55 (3-5/week), active 1.725 (6-7/week), very active 1.9 (physical job + hard training).
How much should I eat to cut?
Fast cut is TDEE−500 (~0.5kg/week), mild cut is TDEE−250.
How accurate is the result?
It is a formula estimate; actual needs vary with muscle mass and metabolism. Adjust weekly based on your weight trend.
Is my data uploaded?
No. All calculation happens locally in your browser with no network requests.